Heavy Light
Alternate between heavy strength days and lighter volume days. Perfect recovery balance while still making gains. Your CNS will thank you.
Who it's for
A 4-day intermediate program with extra work for chest, back, quadriceps and hamstrings: 18 exercises across 4 sessions a week.
Focus muscles: Chest, Back, Quadriceps, Hamstrings. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.
The week
4 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Heavy Upper
Low rep upper body
Day 2
Light Lower
Higher rep lower body
Day 3
Light Upper
Higher rep upper body
Day 4
Heavy Lower
Low rep lower body
Weekly sets per muscle
Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.
| Muscle | Sets | Zone |
|---|---|---|
| Glutes | 21 | High |
| Hamstrings | 16.5 | High |
| Quadriceps | 16.5 | Optimal |
| Back | 15 | Optimal |
| Chest | 9 | Moderate |
| Shoulders | 9 | Moderate |
| Biceps | 7.5 | Moderate |
| Lats | 7.5 | Maintenance |
| Abs | 6 | Moderate |
| Triceps | 6 | Moderate |
| Traps | 3 | Maintenance |
| Calves | 1.5 | Maintenance |
| Forearms | 1.5 | Maintenance |
Similar programs
Run this program free.
Start Heavy Light in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.